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Gilgil fullbody

by Gil F.
4 athletes joined

Program Description

.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 26, 2024 10:42
  • Last Edited
    Jun 18, 2025 11:26

Summary

The Gilgil Fullbody program is an 8-week journey designed for those looking to build strength and endurance with just two workouts per week. Each session combines bodyweight and barbell exercises, targeting all major muscle groups for a balanced approach to fitness. With a focus on compound movements like squats, deadlifts, and bench presses, you'll develop functional strength while enhancing your overall physique. Perfect for lifters at any level, this program offers a structured path to achieving your fitness goals. Get ready to transform your body and boost your confidence!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.8%
Lats
10.9%
Upper Back
10.9%
Hamstrings
9.1%
Chest
8.8%
Triceps
8.8%
Glutes
8.5%
Front Delts
6.7%
Biceps
6.2%
Middle Delts
5.6%
Adductors
2.9%
Calves
2.9%
Abs
2.3%
Lower Back
1.8%
Rear Delts
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
20 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
6
Chin-Up (Weighted)
3
6-12 reps
-
7
Straight Leg Calf Raise
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
20 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
6
Chin-Up (Weighted)
3
6-12 reps
-
7
Straight Leg Calf Raise
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
20 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
6
Chin-Up (Weighted)
3
6-12 reps
-
7
Straight Leg Calf Raise
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
20 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
6
Chin-Up (Weighted)
3
6-12 reps
-
7
Straight Leg Calf Raise
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
20 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
6
Chin-Up (Weighted)
3
6-12 reps
-
7
Straight Leg Calf Raise
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
20 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
6
Chin-Up (Weighted)
3
6-12 reps
-
7
Straight Leg Calf Raise
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
20 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
6
Chin-Up (Weighted)
3
6-12 reps
-
7
Straight Leg Calf Raise
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
20 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
6
Chin-Up (Weighted)
3
6-12 reps
-
7
Straight Leg Calf Raise
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
25 reps
-
2
Chin-Up (Bodyweight)
2
10-12 reps
-
3
Bench Press (Barbell)
4
6-12 reps
-
4
Bent Over Row (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-15 reps
-
7
Bayesian Curl
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
25 reps
-
2
Chin-Up (Bodyweight)
2
10-12 reps
-
3
Bench Press (Barbell)
4
6-12 reps
-
4
Bent Over Row (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-15 reps
-
7
Bayesian Curl
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
25 reps
-
2
Chin-Up (Bodyweight)
2
10-12 reps
-
3
Bench Press (Barbell)
4
6-12 reps
-
4
Bent Over Row (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-15 reps
-
7
Bayesian Curl
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
25 reps
-
2
Chin-Up (Bodyweight)
2
10-12 reps
-
3
Bench Press (Barbell)
4
6-12 reps
-
4
Bent Over Row (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-15 reps
-
7
Bayesian Curl
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
25 reps
-
2
Chin-Up (Bodyweight)
2
10-12 reps
-
3
Bench Press (Barbell)
4
6-12 reps
-
4
Bent Over Row (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-15 reps
-
7
Bayesian Curl
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
25 reps
-
2
Chin-Up (Bodyweight)
2
10-12 reps
-
3
Bench Press (Barbell)
4
6-12 reps
-
4
Bent Over Row (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-15 reps
-
7
Bayesian Curl
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
25 reps
-
2
Chin-Up (Bodyweight)
2
10-12 reps
-
3
Bench Press (Barbell)
4
6-12 reps
-
4
Bent Over Row (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-15 reps
-
7
Bayesian Curl
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
25 reps
-
2
Chin-Up (Bodyweight)
2
10-12 reps
-
3
Bench Press (Barbell)
4
6-12 reps
-
4
Bent Over Row (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-15 reps
-
7
Bayesian Curl
2
8-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Bodyweight)
2 Sets
20 Reps
-
2
Squat (Barbell)
3 Sets
6-8 Reps
-
3
Deadlift (Barbell)
3 Sets
6-8 Reps
-
4
Leg Extension
2 Sets
8-12 Reps
-
5
Leg Curl
2 Sets
8-12 Reps
-
6
Chin-Up (Weighted)
3 Sets
6-12 Reps
-
7
Straight Leg Calf Raise
2 Sets
8-15 Reps
-
Day 2
1
Push Up
2 Sets
25 Reps
-
2
Chin-Up (Bodyweight)
2 Sets
10-12 Reps
-
3
Bench Press (Barbell)
4 Sets
6-12 Reps
-
4
Bent Over Row (Dumbbell)
3 Sets
6-12 Reps
-
5
Lateral Raise (Cable)
3 Sets
8-15 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
-
7
Bayesian Curl
2 Sets
8-15 Reps
-